Healthy Gourmet Kitchen

Pheasant with Cranberry Sauce

and Almond Savoy Cabbage
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Pheasant with Cranberry Sauce

Pheasant with Cranberry Sauce - Just right for two connoisseurs: A fine bird with delicious accompaniments

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Health Score:
8,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
590
calories
Calories

Healthy, because

Even smarter

Nutritional values

The dark meat of this poultry, which belongs to the group of chicken birds, is not only characterised by its subtle wild flavour: It is pleasingly low in fat, but with 22 percent protein it is a great source of protein. Also well represented: the mineral magnesium, which strengthens the nervous system and muscles.

You don't have to be a hunter to enjoy pheasant: Depending on age and sex, the poultry, which weighs between 700 and 900 grams, is available in autumn in every better specialist shop. By the way, many pheasants today no longer come from forests and fields, but from breeding.

1 serving contains
(Percentage of daily recommendation)
Calorie590 kcal(28 %)
Protein71 g(72 %)
Fat25 g(22 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E9.8 mg(82 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin23.1 mg(193 %)
Vitamin B₆1 mg(71 %)
Folate51 μg(17 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.9 μg(13 %)
Vitamin B₁₂1.2 μg(40 %)
Vitamin C53 mg(56 %)
Potassium970 mg(24 %)
Calcium176 mg(18 %)
Magnesium94 mg(31 %)
Iron7.5 mg(50 %)
Iodine8 μg(4 %)
Zinc5.7 mg(71 %)
Saturated fatty acids6.2 g
Uric acid342 mg
Cholesterol198 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Pheasant (ready to cook, about 850 grams)
salt
peppers
3 slices Bacon (each approximately 15 grams)
100 milliliters Cranberry juice
400 milliliters Game stock (from a jar)
50 grams fresh Cranberry
½ small Savoy cabbage (400 grams)
1 large shallot
1 tablespoon Canola oil
60 milliliters Vegetable broth
1 tablespoon unpeeled almonds (about 20 grams)
1 pinch cinnamon
1 pinch Cardamom
How healthy are the main ingredients?
CranberryalmondsaltSavoy cabbageshallotcinnamon
Preparation

Kitchen utensils

1 Cutting board, 1 Tweezers, 1 Paper towel, 1 Kitchen twine, 1 small Roasting pan, 1 Measuring cups, 1 Sieve, 1 Small knife, 1 Large knife, 1 wide Pot (with lid), 1 Wooden spoon, 1 Pot, 1 Whisk, 1 Immersion blender

Preparation steps

1.
Pheasant with Cranberry Sauce preparation step 1

Remove pin feathers from pheasant with tweezers and rinse the pheasant well. Pat dry with paper towels and season inside and out with salt and pepper.

2.
Pheasant with Cranberry Sauce preparation step 2

Top pheasant breast with bacon, tie with kitchen twine and place the pheasant breast-side down in a small roasting pan.

3.
Pheasant with Cranberry Sauce preparation step 3

Pour in 70 ml (approximately 4 tablespoons plus 2 teaspoons) cranberry juice and game stock and bake in preheated oven at 200°C (fan oven 180°C, gas mark 3)(approximately 400°F/convection 350°F) for 40 minutes.

4.
Pheasant with Cranberry Sauce preparation step 4

Meanwhile, rinse cranberries in a sieve and drain. Trim cabbage, rinse and cut into strips. Peel the shallot and chop finely.

5.
Pheasant with Cranberry Sauce preparation step 5

Heat oil in a large pot and sauté shallot until translucent. Add cabbage and vegetable broth, season well with pepper, cover and cook for 10-12 minutes over medium heat.

6.
Pheasant with Cranberry Sauce preparation step 6

Turn the pheasant, remove bacon (it is not eaten) and roast with breast side up another 8-10 minutes.

7.
Pheasant with Cranberry Sauce preparation step 7

Meanwhile, boil cranberries in a pot with remaining cranberry juice and game stock. Cook over high heat until reduced to about half.

8.
Pheasant with Cranberry Sauce preparation step 8

Chop almonds with a large knife. Remove pheasant from the roasting pan and drain on paper towels.

9.
Pheasant with Cranberry Sauce preparation step 9

Puree cranberry sauce with an immersion blender. Season with salt, pepper, 1 pinch cinnamon and 1 pinch cardamom. Sprinkle cabbage with chopped almonds. Serve cabbage and cranberry sauce with the pheasant.